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Old 12-29-2008, 04:17 PM   #151
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Monday, 12/29/08:

Back at it with a vengence! Geez, I love this stuff!!!!

Warm-up:
Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6. mi / HR to 100.
CFWU X 3. Added Trunk Rotations.For pull-ups, did 5 DHPUs (PR!) and 2 X 5 kipping pull-ups. GHD situps were 1 X 10 (regular), 2 X 10 weighted (20#). Back extensions were 2 X 10 regular, 1 X 10 weighted (+20#).

WOD: Post Loads for:
Shoulder Press: 1,1,1,1,1.
Push Press: 3,3,3,3,3.
Push Jerk: 5,5,5,5,5.

SPs: WU = 45# X 15, 65# X 5
95#, 115#, 120#, 125# (PR!), 130 (F), 125#
PPs:
105#, 110#, 120#, 130# (PR!), 135# X 2 (PR!), (Failed on 3rd rep).
PJs:
110#, 115#, 120# X 3 (F 4 and 5). I think the 120# PJs were a PR, but I don't know for sure. Form got UGLY!! Dropped to 95# and did 2 X 5 with good form.
Cool Down......45# X 25 (shoulder presses).

Platform Jumps (Box Jumps with no box...). 18"
10 X 3.

GTG Kipping Pullups......
4, 5, 4, 4, 5, 5, 5, 5, 5, 5, 5, 5, 5. = 62!!!

What a great day! I thought that with the poor eating and lack of consistency to my WO schedule over the past three weeks, I'd really fall behind. Don't know how the metcon stuff will go, but I felt strong today!

I am going to repeat the last three weeks (13 - 15) however, due to the broken WO schedule.
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Old 12-29-2008, 04:26 PM   #152
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
Today:

Ran down the street to the CLBBG. Worked out on my own.

WU:
stretching
dumbell swings - 2x15
pushups - 2x10
OH squats with stick - 2x15

Decided on Michael from yesterday:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

27:19

This was a poor time for me. I have done this sub-25 min in the past. Surprisingly, I had a really rough time with the back extensions. On round one I was stunned that I couldn't do 50 unbroken. I had to do 40-10, 30-10-10 and round three was 20-10-5-5-5-5!! I ran my fastest 800 during the third round to try to make up some time but to no avail. Obviously, since my third 800 was my fastest, I could have run the first two faster as well. I think it's becoming clear that I'm not mentally tough enough to perform at peak without a coach or partner. Darn.
Hi Diane,

Don't be so hard on yourself! Michael is a hard one to do, even with someone poking and prodding you to get thru it! I have to do mine rowing - - don't think my R/knee will hold up to the runs yet.

You probably are strong enough mentally - - you just have to look at your stop watch as an adversary...... You sound to me to be as competitive as anyone I've seen posting here on the forum. You have done some seriously hard stuff which would just kill me......talk about mentally challenging! Perhaps you can visualize a time you want to "bust thru" and then go do it.......I'm sure you can!

Rock on and get it, Diane! Have a great day!
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Old 12-29-2008, 05:58 PM   #153
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Stephen - I'm impressed by the SP and PP PR's, but I'm REALLY impressed by the whole pull-up thing!! Five dead-hangs and the series of 62 kipping! I would give my right arm to be able to do pull-ups (but that would complicate things, pull-up-wise, wouldn't it)? And Go! Go! Go! on the box jumps. See post #2 on the Andrew Saltz "Vertical Jump" thread under Fitness and read the linked pdf that discusses how box jumping increases hip explosiveness. It's fascinating and will make you want to jump on really high things! (sorry I don't know how to insert the link to this post)

Thanks for the encouraging words on my sub-par "Michael" performance, but when you're older than most and female, it's nice to be able to perform a Hero's WOD as Rx'd. Having to break up the back extensions was really disappointing for me.
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Old 12-29-2008, 06:12 PM   #154
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
Stephen - I'm impressed by the SP and PP PR's, but I'm REALLY impressed by the whole pull-up thing!! Five dead-hangs and the series of 62 kipping! I would give my right arm to be able to do pull-ups (but that would complicate things, pull-up-wise, wouldn't it)? And Go! Go! Go! on the box jumps. See post #2 on the Andrew Saltz "Vertical Jump" thread under Fitness and read the linked pdf that discusses how box jumping increases hip explosiveness. It's fascinating and will make you want to jump on really high things! (sorry I don't know how to insert the link to this post)
Thank you for your kind words, Diane! The GTG thing has done wonders for me. I forget who told me about it, but it's made more difference than anything else. BTW, did you ever see the vid posted (I can't remember exactly where) of the 5'3 gal doing a 48" BJ? She jumped up onto three stacked, heavy equipment tires!

Quote:
Originally Posted by Diane Dennis View Post
Thanks for the encouraging words on my sub-par "Michael" performance, but when you're older than most and female, it's nice to be able to perform a Hero's WOD as Rx'd. Having to break up the back extensions was really disappointing for me.
I apologize to you for missing that aspect of the Hero's WODs. I've never really thought about doing a WOD as Rx'd - - kinda like, "Well....when I get strong enough or profiecient enough, I'll do it as Rx'd." This puts a different spin on things.....And I can't wait to do Fran and the other "girls" as Rx'd, without any breaks in the routine either.

Thanks for giving me your perspective...
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Old 12-29-2008, 08:58 PM   #155
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Warm Up
400 meter run
3 rounds of ;
10 push ups
10 back ext.
10 over head squats
10 ball slams

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power Clean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 6 full rounds, RX'd
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Old 12-29-2008, 10:07 PM   #156
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Great Job, Terry!! Holidays didn't slow you down any!
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Old 12-29-2008, 11:50 PM   #157
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Thanks Steve, Looks like your work out went well. Nice job on the Kiping pull ups. Are you doing the 3 days on 1 day off schedule? Our affiliate is small and only open Mon, Wed, Fri, Sat. So I havent figured out my schedule yet. I will probably add a day or two per week working on technique on things I dont' do well, like double unders, pull ups etc. I got a set of pull up assist bands for Xmas. My diet hasn't been stellar during the holidays but working out so hard for some reason makes me eat less.
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Old 12-30-2008, 12:30 AM   #158
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
Thanks Steve, Looks like your work out went well. Nice job on the Kiping pull ups. Are you doing the 3 days on 1 day off schedule? Our affiliate is small and only open Mon, Wed, Fri, Sat. So I havent figured out my schedule yet. I will probably add a day or two per week working on technique on things I dont' do well, like double unders, pull ups etc. I got a set of pull up assist bands for Xmas. My diet hasn't been stellar during the holidays but working out so hard for some reason makes me eat less.
Hi Terry,

Many thanks for the props in the WO! I'm on a 2 on / 1 off - 3 on / 1 off program (I try to keep Wednesdays and Sundays available for church music rehearsals and worship. I'm not always "on" for playing or singing, but it's nice to have Sundays as a true rest day.

I have to take my wife's car down for service in the next few days and figure I'll hit an affiliate (probably Modesto's) while the car is in the shop. Boy, do I hear you on the diet! I lucked out, but still ate pretty poorly. My wife got me an aerobic step for Christmas so I could work on jumps, but we didn't think it would support my plyometric efforts. I'll either build a box, or try to by something which will fit the bill.

Take care. Congrats on the PU bands - - they're awesome! PS.....gotta work on my DUs too!
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Old 12-30-2008, 11:09 AM   #159
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today:

Ran down the street to the CLBBG - Worked with the trainer

Did some silly warm ups
Did lots of lunge walks (unweighted) and farmer's walks (45# each hand)
Did some push ups on paralettes
Did a weird thing that was actually fun - holding a 20# dumbell with both hands, get down on the floor and lie flat, then get back up onto feet - hands and arms not allowed to touch the floor at any time - Up, down, up, down, for two minutes and several rounds (at first he handed me an 8# dumbell - I had to say, "Come on - give me something heavier" - he went for a 12# and I just grabbed the 20).
10 minute treadmill routine determined by trainer - fast, slow, fast, slow - very easy

Patrick, where are you when I need you?
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Old 12-30-2008, 02:26 PM   #160
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees.
Then did 94 Burpees.
Then did 4 rounds of 10 pull-ups and 10 dips (7 of each 10 dips were assisted)
Then did "Michael" 3 rounds of 800m run, 50 sit-ups, 50 back extensions.
My time: 34:48 (all running on treadmill at 0% incline)
Then did AMRAP in 20 mins. of 5 thrusters, 7 hang power cleans, 10 SDLHP.
I used 65lbs. for all lifts. Did 6 rounds and 5 thrusters.
Diane did the same weight a few days back and got over 7 rounds.
Sure is tough on me when the ladies out-lift me.
It felt good to be back at the gym.
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